Benefits of Eggs for Health, Recommended for Consumption When Dieting

Apart from containing protein, there are many benefits of eggs that are good for health. Eggs are considered as one of the best sources of protein, as well as a source of vitamins and minerals to meet the needs of a healthy and balanced diet.

Apart from having abundant benefits, eggs taste delicious and can be prepared in many ways. Then, do you understand how to properly process eggs in order to get the maximum benefits of eggs?

Benefits of Eggs for Health

Apart from being a source of protein, eggs also contain a lot of nutrients needed by the body. One egg contains vitamin A, folic acid, vitamin B5, vitamin B12, vitamin B2, phosphorus, selenium, vitamin D, vitamin E, vitamin K, vitamin B6, calcium, and zinc. Due to the nutritional content of eggs, eggs have many benefits for the health of our bodies.

1. For eye health

Eggs actually contain lutein and zeaxanthin, which are antioxidants that play an important role in eye health. This is especially necessary for people who are old, where there is a decline in their ability to see. Eggs contain strong antioxidants that can maintain the health of the retina of the eye, so that eye health is maintained even though it is old.

Lutein and zeaxanthin, which are abundant in egg yolks, can help reduce the risk of cataracts and macular degeneration (which can cause blindness in the elderly), eye diseases that are very common in older people. In addition, vitamin A contained in eggs also helps maintain the health of your eyes.

2. For brain health

Eggs contain choline, which is a very important substance and is usually grouped in vitamin B. Choline can help maintain brain health because it is needed to build cell membranes and help the production of signal molecules in the brain. In addition, choline also plays an important role in breaking down the amino acid homocysteine, which is associated with the development of heart disease.

Although choline provides important benefits for you, many of you are still unconsciously lacking choline intake. One egg contains approximately 100 grams of choline.

3. Contains sufficient amounts of essential amino acids

Amino acids are protein building blocks, which are indispensable for all forms of development of cells that occur in the body, both those that work for structural and functional purposes. The protein content in eggs can increase muscle mass and help muscle work. One large egg contains 6 grams of protein, which consists of essential amino acids in the amount needed by the body.

4. Lowering blood triglyceride levels

Eggs enriched with omega 3 fatty acids can reduce triglyceride levels in the blood. High levels of triglycerides in the blood are known to increase risk factors for heart disease. A study shows that consuming 5 eggs enriched with omega 3 per week for 3 weeks can reduce triglyceride levels in the blood by 16-18%.

5. Recommended for consumption when dieting

Eggs have a high protein content and low calories, so they can be used as a healthy snack while on a diet. The content of a large egg is only 6 grams of protein and only 80 calories. The egg white contains only 15 calories per egg. So that a boiled egg is suitable as a filling snack. Egg whites are also cholesterol-free and saturated fat-free, making them a great fit for a diet.

Risks of Eating Lots of Eggs

In addition, eggs contain many benefits as mentioned above, but eating too many eggs also carries risks. This is even more so if you have certain diseases, such as hypercholesterolemia.

Contains high cholesterol

One egg contains 212 mg of cholesterol, while it is recommended that you only consume as much as 300 mg a day. Then, how?

Actually, cholesterol in food does not always increase cholesterol in the blood. Cholesterol-producing liver doesn't convert all the cholesterol in the diet to blood cholesterol. However, the reaction of each individual to consuming eggs is very different.

In one study, it was shown that 70% of people who eat eggs do not increase their cholesterol levels in their bodies at all, while the other 30% can increase their levels of bad cholesterol (LDL) and total cholesterol in the blood even if they only eat a little egg.

Is it true that consuming lots of eggs can increase the risk of heart disease?

Many people say that egg yolks are bad because they contain a lot of cholesterol which can increase your risk of heart disease. To prove this, many studies were conducted.

What's surprising is that many studies don't confirm this. A review of 17 studies showed that there was no association between egg consumption and heart disease or stroke.

In fact, your assumption that eggs can increase cholesterol levels in the body is not always true. A study published in the journal Lipids in 2013 showed that eating whole eggs can increase levels of good cholesterol (HDL). High levels of good cholesterol in the blood can reduce levels of bad cholesterol (LDL) in the blood. So, actually consuming eggs is good for health.

Back to the relationship between eggs and heart disease. A study published in the British Journal of Medicine showed that consuming one egg per day did not increase the risk of heart disease or stroke in healthy people.

However, be careful for those of you who have difficulty controlling total cholesterol and bad cholesterol (LDL) levels, you should limit your egg consumption to only the egg whites. For those of you who suffer from diabetes, you should also limit your egg consumption. In the Nurses' Health Study and Health Professionals study, the risk of heart disease increases in those of you with diabetes, both men and women, if you eat 1 or more eggs per day.

How often is it safe to eat eggs?

So, the conclusion is that eggs are healthy food for those of you who are in good health. Eating one egg per day for healthy people will not be a problem. However, it's different for those of you who suffer from diabetes, heart disease, high blood pressure, or have problems with cholesterol in the blood, you should limit your daily egg consumption. You can still eat eggs, but preferably no more than 3 times a week.

Tips for Storing and Processing Eggs

The many benefits of eggs do not mean that they are free to serve eggs carelessly. The way of serving eggs also needs attention. Bacteria can be found on the shells and contents of raw eggs. These bacteria can easily spread to other food or kitchen utensils if they are not carefully processed.

Eating raw or undercooked eggs can cause food poisoning, especially for babies, seniors, pregnant women, and people with weak immune systems. Food poisoning may occur because eggs can be contaminated with Salmonella bacteria.

If you want to eat undercooked or raw eggs, make sure the eggs are the type that has been pasteurized to kill the bacteria in them. If you want to eat eggs that are not pasteurized, observe safe storage procedures, use clean kitchen utensils, and cook them until they are completely cooked.

To keep eggs safe when you want to use them, pay attention to the following things.
  • Avoid using eggs whose shells have been damaged as this allows contamination of germs.
  • Keep eggs away from other foods and store them in a cool, dry, and ideally, in the refrigerator below 4ÂșC.
  • Eat eggs immediately after cooking. If storing boiled eggs in the refrigerator, do not let it take more than 2-3 days.
  • Always wash your hands thoroughly with soap before and after touching or cooking eggs.
  • Clean all cooking utensils used to cook eggs.

Although the benefits of eggs are numerous, not all eggs are the same. Carefully choose eggs that have good shells, look fresh, and don't cause a strong odor to get maximum egg benefits.

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